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  • Mike
    • Oct 8, 2020

THU OCT 8 – 201008

Buy In: Tabata Tuck Jumps


WOD A 12 min. AMRAP: 5 Burpee Broad Jumps 10 Plank Pushups 15 Fire Hydrants (per leg) 20 v-situps At 11, 7 & 3 min. to go – everyone must complete 50 hands above head straight leg calf jumps.


WOD B 8 min. AMRAP: Run 250m 10 leg lifts 20 ground thrusts 30 bicycle crunches


Cash Out: 800m Run then 30 star jumps

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WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body r

Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu

A) Buy in Run to Oak Hill path (or similar distance) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups

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